Oatmeal is a nutritious option to start the day, but there is an ingredient that can make them even more beneficial to health. Rich in unsaturated fats, fibers and polyphenols, nuts are recommended by experts for their potential benefits to the brain, heart and intestine.
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15/10/2026
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A oatmeal is a nutrient-rich food. However, it does not taste very good in itself, so red fruit, nuts, honey or peanut butter are usually added to it.
But what's the best topping anyway?
It all depends on your goals. For those who want to improve the health of the brain, heart and intestine, experts recommend nuts.
Why is it good to add nuts to oatmeal?
According to the nutritionist Lauren Manaker revealed to the Real Simple website, nuts are easy to include.
“ They are one of the few ingredients covering three areas in a single portion: unsaturated fats, including omega-3 of plant origin, fibers and plant compounds called polyphenols”you noticed.
“ This combination contributes to heart health, nourishes the intestine and provides compounds that researchers are studying for brain health.”.
In terms of flavor, the nuts add an earthy touch, without leaving the popes too sweet.
Manaker recommends limiting the quantity to 30 grams, which is approximately seven whole nuts or 14 halves. More than that, there is a risk of consuming excess calories.
Health benefits of nuts
Brain health
For brain health, the compounds that draw Manaker's attention are the specific polyphenols of nuts. “When intestinal bacteria decompose certain polyphenols from nuts, they produce a substance called urolitin,” the nutritionist explained.
“ In one study, higher levels of urolitin A and urolitine C were associated with better cognitive performance in healthy older adults who consumed nuts daily for two years.”.
Heart health
For heart health, the main contributors of nuts are unsaturated fats, including omega-3 fatty acid of plant origin. “These fats are a well-established part of a heart-friendly diet.”.
“ One study found that nuts can increase the activity of an enzyme (GATM), which could increase the production by the organism of a compound called homoarginine, associated with the reduction of cardiovascular risk ", said Manaker.
These benefits to the heart, such as improving lipid levels or blood vessel function, can start in the intestine.
Intestinal health
In addition to modulating intestinal enzymes that can improve heart health, nuts can also contribute directly to the diversity of intestinal microbiota.
The fibers are the main responsible for the benefits to intestinal health, and each portion of 28 grams of nuts contains about 2 grams.
“ For intestinal health, merit is mainly due to fibers and polyphenols, which help maintain a healthy intestinal environment and feed beneficial bacteria,” Manaker said.
Although fibers deserve most of the credit, polyphenols can also stimulate the production of short-chain fatty acids, which nourish the cells lining the colon and contribute to a healthy intestinal barrier.